GROUP WARM-UP
AMRAP in 6 minutes of:
100 Meter run
:30 Bike erg
5 Beat swings
5 Toes-to-bar
:15 Soleus Stretch (each side)
5 Box jumps

METCON
For time of:
3000 Meter bike erg
30 Toes-to-bar
30 Box Jumps 24/20
1 Mile run
25 minutes time cap; heats of 7

ALTERNATE METCON
For time of:
2000 Meter bike erg
30 Abmat sit-ups
30 Box step-ups
800 Meter run or row
25 minutes time cap; heats of 7

MOBILITY:
3-way hamstring stretch (:30 each leg, each way)
1:00 box stretch
1:00 (each side) couch stretch

The Warm-Up 

Hey guys! Just a reminder that the group warm-up in the bare minimum needed to prepare you for the workout. Many people come in early and take time to more thoroughly get warm (YAY!), while others come in and stare at the whiteboard until we start the class (get moving!). If you are unsure about how to warm-up on your own, see a coach. We are more than happy to give you some tips that will set you up for success in the workout and reduce and chance of injury.